This activity plan is designed for youth to build skills that will help with deal with and manage stress and anxiety. You can do these activities alone or with friends over any video chat technology such as Skype, Zoom, Facetime, etc.
Duration: 60 - 90 Minutes
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Time: 5 minutes
Trivia question: What is the name of the wizard in The Hobbit?
A: Gandalf B: Smeagol C: Voldemort
Noticing My Pulse:
Find your pulse on your neck or your wrist.
Count the number of beats you hear for 15 seconds. (Use a watch or get your friend to time you).
How many heartbeats did you hear? Multiply that number by 4. That’s how many times your heart beats in a minute. That’s your heart rate.
Time: 10-15 minutes
Supplies: pen
For this activity, connect with one or more friends on a video chat platform like Skype, Zoom or Facetime.
Self-care is all about paying attention to YOU. It can be anything you enjoy that helps you stay happy physically, mentally or emotionally. It can be as small as taking a bubble bath or going for a walk. Or as big as taking a vacation or picking up a new hobby. As long as it makes YOU happy, do it.
Talk with a friend about the items on the list below. Put a checkmark by each of the items you’ve tried before. Put a star by each of the items you want to try.
Use a marker to write your name in the middle of a blank piece of paper
Draw three big circles about 4” wide and two squares around your name.
At the top of the circles, write “mind,” “body,” and “spirit.” In each circle, write 3-5 things you can do for self care.
In the two squares, make a list of people who support you and a list of things you want to accomplish. (see example image)
Share your self care plan with your parents and friends. Set a goal to try a few of these activities and report back to your parents.
Time: 5 minutes
Trivia question: what is the population of Switzerland?
A: 8.5 mil B: 7.8 mil C: 9 mil
Changing My Pulse:
Find your pulse on your neck or your wrist.
Count the number of beats you hear for 15 seconds. (Use a watch or get your friend to time you).
Now breathe fast 10 times.
Take your pulse again. Which one was higher?
Time: 10-15 minutes
Meditation is a way of calming the mind in order to relax or have a spiritual connection. It involves focusing on something like your breath, or a thought or phrase (like "kindness").
Ask a friend or family member to read these instructions while you follow the actions:
Begin by sitting comfortably, balanced, and relaxed (or you can sit on a chair, with your feet on the ground).
Breathe into your belly. Practice a few deep breaths.
Rotate your head in easy, slow circles. Then change direction and rotate in slow, easy circles.
Look up and tilt your head way back.
Look down and put your chin on your chest.
Drop your arms and hands to your sides and shake them gently.
Raise your feet off the floor and gently shake your knees.
Straighten your spine while meditating.
Close your eyes and relax your mind. Keep breathing.
Open your eyes. Now sit straight up, relaxed and balanced.
